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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fat Rat

In the 7 days ending Apr 25, 2008:

activity # timemileskm+m
  Run6 4:00:00 30.32 48.8
  Cycling3 3:46:00 68.35(3:18) 110.0(2:03)
  Orienteering1 17:31 1.93(9:06) 3.1(5:39) 6015 /20c75%
  Total6 8:03:31 100.6 161.9 6015 /20c75%
averages - weight:63.5kg

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Friday Apr 25, 2008 #

Orienteering race (ACT Sprint Champs) 17:31 [4] **** 3.1 km (5:39 / km) +60m 5:09 / km
spiked:15/20c shoes: Brooks Mach 7 Spikeless

Kowen Forest

3rd, Kez 1st in 1530, GB 2nd in 1610

Very frustrating. It was really quite a tough race. Lots of controls, lots of changes in direction, low vis pines that you are constantly zig-zagging around and very little on the map to go by. So it was all about direction, and you got punished for slight deviations. Made lots of small mistakes, but only one that really annoyed me after seeing Blair and thinking I was about to catch him (turns out I passed him shortly after but never saw him). Physically fine, although never really thought I was running much.

Run warm up/down 20:00 [1]
shoes: Brooks Mach 7 Spikeless

Thursday Apr 24, 2008 #

Run (Heat training) 45:00 [4] 12.55 km (3:35 / km)
weight:63.5kg shoes: Brooks Trance

same again, no map, and this was before work, all others after work.

starting to feel tired and worn out. got 4 days out of the heat, but 3 days of racing :( Going to be a tough 8 days.

Didn't touch speed til 35min. Going to have to start at a higher speed next time, try 14.5

Cycling (commute) 1:08:00 [4] 36.0 km (1:53 / km)
shoes: Felt 70

fastest i have ridden this by a few minutes. With phil.

Really tired, legs are trashed from this week. Races could be tough.

Wednesday Apr 23, 2008 #

Run (Heat training) 45:00 [4] ** 12.3 km (3:40 / km)
shoes: Brooks Trance

Changed it again slightly.

Everything the same except had a fan on (across side) low. Pointed out to me by an hestute housemate that i would probably get more of a benefit, due to the faster leg turnover at same HR.

obviously ended up going further and faster today. HR was fairly high though as I did some mental work with "The Billabong" [Tassie] map. It was tough work. Every 5 min, from the 15min mark I would start mentally rehearsing 3 legs of the Aus Champs relay course from a few years ago. A race I completely stuffed after being quite cocky beforehand.

aware there is a discrepency, fairly large one, between the treadmill speed and distance covered. its a tank of a home-made treadmill, so its clear they are not reading off the same thing. i dont know which is closer to the truth.

Cycling (commute) 1:18:00 [3] 38.0 km (2:03 / km)
shoes: Felt 70

Tuesday Apr 22, 2008 #

Run (Heat training) 45:00 [4] 12.15 km (3:42 / km)
shoes: Brooks Trance

same as yesterday, but covered a bit further. think my HR was a bit higher though. will download HR monitor at the end.

bit more stingent on speed changes and treadmill speed today. would check HR every 5min, if 165 or higher I would drop 0.5km/h. took til 20min before i dropped from 14km/h

felt not bad. head gets really hot in 2nd half.

Cycling (commute) 1:20:00 [3] 36.0 km (2:13 / km)
shoes: Felt 70

very very wet

Monday Apr 21, 2008 #

Run (Heat training) 45:00 [4] 11.8 km (3:49 / km)
ahr:160 shoes: Brooks Trance

decided to do couple weeks of some heat training to try and hasten some fitness.

35 C, 60% RH, no fan. 1% grade.

Idea is to run at HR of 160. First 10min at 14km/h then kept adjusting speed. Ended on 10.5km/h and bloody hot. Felt good running tho.

total distance: 11.8k (calculated guess)

Saturday Apr 19, 2008 #

Run 40:00 [3]
shoes: Brooks Adrenaline ASR 7

Putting out some controls for the AROC race on the central coast and some other general running. Map was a housing development plan. Quite interesting challenge to adjust to.

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